Mon Apr 2

6 * 75 min 4 dolphin kicks off every wall

800 Flow with fins (min 100 each stroke - min 200 with knuckle paddles)

12*100 with fins on 1:30/1:40(4/4/3) or 1:50 (3/3/4)

1-4) RA

5-8) LA

9-12) with fins

Drills

2 or 3 times thru

2 * 25 Speed drill

50 Build to high turnover

50 Swim with a build kick

5 * 50 on 45/55/1:05/1:15

Recent Posts

400 Free/Back by 100 fist/Swim by 50 10 * 100 with fins on 1:40 Replace S with kick each time you get 7.5s rest, Replace Kick with Swim...

300 Pull breathing every 3/5 if free on 5 200 IM kick on 4 100 IM 8/10/1/6 kicks off wall on 2 300 Pull with paddles on 5 4 * 50 descend...

400 IM flow with fins 18 * 75 on 1:20, 1:25 or 1:30 - get stronger by round 25 Fly Kick/50 Back Swim 50 Fly build/25 Back Kick 25 Back...